IDIS 199- MODULE 2QUESTIONS &
ANSWERS(GRADED A+)
The three S's that contribute to well being - ANSWERStress, Sleep and self-
regulation
Good stress - ANSWERstress is often adaptive and helps keep you safe. important
for being successful in day-to-day activities and building resilience so that you can
cope better with challenging situations.
Exam Stress: feeling stressed about not doing well or even failing an exam can
motivate you to spend more time studying. When you spend an appropriate amount
of time studying, you may feel happier with yourself, pleased with the effective use of
time, and more confident and prepared. You are less likely to freeze in the exam and
studying for the next exam may then cause less emotional unease
Inverted U Theory (Adaptive vs Problematic Stress) - ANSWERLow Pressure: low
pressure and/or stress often results in boredom and weak performance. As the
pressure begins to increase, you can see increased attention and interest.
Optimal Performance: more pressure or stress can improve performance up to a
certain point by preparing us to cope effectively with a challenge. This point is
referred to as the Optimal Performance point.
High Pressure: however, when stress becomes too high performance ultimately
decreases. High anxiety is associated with impaired performance and distress. If
effective coping strategies are not in place, high stress can lead to a complete
meltdown.
Flow States - ANSWERincreasing happiness and well-being and strongly counteract
worry and stress, so it can be really helpful to build up those activities that you find
really absorbing. These can be anything but many people find physical activities
(e.g., writing, painting, music), and being in nature absorbing. Try and set-up these
activities to increase the chance of experiencing flow to get the most of them
Sleep - ANSWERis a state of the mind and body characterized by altered or reduced
consciousness. Good quality sleep is essential to your survival and plays a crucial
role in both physical and mental health. For example, sleep is involved in repairing
cells in the body, especially in the heart and blood vessels.
very important for brain functions, such as emotional regulation and thinking
(cognitive functioning). There is a close and bidirectional relationship between sleep
and your mental health.
Self Regulation - ANSWERSelf-regulation refers to control over behaviour, thoughts,
and emotion which can interact with each other.
, Behavioural Level - ANSWERinvolves setting a healthy rhythm to your day.
Behavioural activities often include keeping a balanced routine that incorporates
activities such as focused school/work, physical exercise and mindfulness,
socializing with friends and family, and other self-care activities/or hobbies that you
enjoy and good sleep hygiene. Having a consistent rhythm and routine is also
important for our biological clock and rhythms.
Cognitive Level - ANSWERinvolves managing difficult, negative, or intrusive
thoughts and worries, and using cognitive strategies to manage stress. Cognitive
self-regulation often includes spotting the thoughts that impact your mood, checking
to see if they are accurate and realistic (rather than more extreme than merited),
shifting from worry to problem-solving and planning, looking for positive
interpretations, and mentally refarming (seeing an opportunity rather than a
problem).
Interindividual differences - ANSWERrefers to the differences between different
people
Intra-individual differences - ANSWERrefers to the differences within a person at
different times; differences in how stress is managed.
Perfectionism and Criticism - ANSWERPerfectionism is the tendency to set
unrealistically high expectations for yourself and/or others. Perfectionism involves
unattainably high standards, such that nothing but a perfect outcome is seen as
failure, and leads to high levels of self-criticism, fear of failure, procrastination
(putting things off) and concerns about what others think about you. It increases
vulnerability for anxiety, depression, and other mental health problems, and looks to
be increasing in young people.
Emotional Level - ANSWERemotional self-regulation includes slowing yourself down,
calming and relaxing yourself when stressed or tense, and pausing and thinking
before acting, and acting in accordance with your values. Routines including sleep
and exercise help emotional regulation and vice versa. Working with your thoughts
also helps emotional self-regulation and vice versa.
Interconnection of the Three S's - ANSWERStress, sleep and self-regulation are
interconnected determinants of your mental health that can influence one another.
Additionally, the three S's can significantly contribute to your ability to increase or
decrease your resilience.
These determinants are important for your ability to adapt to setbacks, manage
stress in healthy ways (i.e. fostering resilience), stay true to yourself, and succeed in
achieving your short-term and long-term goals at university and beyond.
Adrenal Gland - ANSWERis an endocrine gland located above the kidney. The
adrenal gland produces hormones that help regulate a number of bodily functions.
Specifically it produces cortisol, considered a major hormonal mediator of the stress
response.
ANSWERS(GRADED A+)
The three S's that contribute to well being - ANSWERStress, Sleep and self-
regulation
Good stress - ANSWERstress is often adaptive and helps keep you safe. important
for being successful in day-to-day activities and building resilience so that you can
cope better with challenging situations.
Exam Stress: feeling stressed about not doing well or even failing an exam can
motivate you to spend more time studying. When you spend an appropriate amount
of time studying, you may feel happier with yourself, pleased with the effective use of
time, and more confident and prepared. You are less likely to freeze in the exam and
studying for the next exam may then cause less emotional unease
Inverted U Theory (Adaptive vs Problematic Stress) - ANSWERLow Pressure: low
pressure and/or stress often results in boredom and weak performance. As the
pressure begins to increase, you can see increased attention and interest.
Optimal Performance: more pressure or stress can improve performance up to a
certain point by preparing us to cope effectively with a challenge. This point is
referred to as the Optimal Performance point.
High Pressure: however, when stress becomes too high performance ultimately
decreases. High anxiety is associated with impaired performance and distress. If
effective coping strategies are not in place, high stress can lead to a complete
meltdown.
Flow States - ANSWERincreasing happiness and well-being and strongly counteract
worry and stress, so it can be really helpful to build up those activities that you find
really absorbing. These can be anything but many people find physical activities
(e.g., writing, painting, music), and being in nature absorbing. Try and set-up these
activities to increase the chance of experiencing flow to get the most of them
Sleep - ANSWERis a state of the mind and body characterized by altered or reduced
consciousness. Good quality sleep is essential to your survival and plays a crucial
role in both physical and mental health. For example, sleep is involved in repairing
cells in the body, especially in the heart and blood vessels.
very important for brain functions, such as emotional regulation and thinking
(cognitive functioning). There is a close and bidirectional relationship between sleep
and your mental health.
Self Regulation - ANSWERSelf-regulation refers to control over behaviour, thoughts,
and emotion which can interact with each other.
, Behavioural Level - ANSWERinvolves setting a healthy rhythm to your day.
Behavioural activities often include keeping a balanced routine that incorporates
activities such as focused school/work, physical exercise and mindfulness,
socializing with friends and family, and other self-care activities/or hobbies that you
enjoy and good sleep hygiene. Having a consistent rhythm and routine is also
important for our biological clock and rhythms.
Cognitive Level - ANSWERinvolves managing difficult, negative, or intrusive
thoughts and worries, and using cognitive strategies to manage stress. Cognitive
self-regulation often includes spotting the thoughts that impact your mood, checking
to see if they are accurate and realistic (rather than more extreme than merited),
shifting from worry to problem-solving and planning, looking for positive
interpretations, and mentally refarming (seeing an opportunity rather than a
problem).
Interindividual differences - ANSWERrefers to the differences between different
people
Intra-individual differences - ANSWERrefers to the differences within a person at
different times; differences in how stress is managed.
Perfectionism and Criticism - ANSWERPerfectionism is the tendency to set
unrealistically high expectations for yourself and/or others. Perfectionism involves
unattainably high standards, such that nothing but a perfect outcome is seen as
failure, and leads to high levels of self-criticism, fear of failure, procrastination
(putting things off) and concerns about what others think about you. It increases
vulnerability for anxiety, depression, and other mental health problems, and looks to
be increasing in young people.
Emotional Level - ANSWERemotional self-regulation includes slowing yourself down,
calming and relaxing yourself when stressed or tense, and pausing and thinking
before acting, and acting in accordance with your values. Routines including sleep
and exercise help emotional regulation and vice versa. Working with your thoughts
also helps emotional self-regulation and vice versa.
Interconnection of the Three S's - ANSWERStress, sleep and self-regulation are
interconnected determinants of your mental health that can influence one another.
Additionally, the three S's can significantly contribute to your ability to increase or
decrease your resilience.
These determinants are important for your ability to adapt to setbacks, manage
stress in healthy ways (i.e. fostering resilience), stay true to yourself, and succeed in
achieving your short-term and long-term goals at university and beyond.
Adrenal Gland - ANSWERis an endocrine gland located above the kidney. The
adrenal gland produces hormones that help regulate a number of bodily functions.
Specifically it produces cortisol, considered a major hormonal mediator of the stress
response.
